Imagine hitting your 50s and still cranking out pushups like a pro—does that mean you're a strength superhero, or is there more to the story? If you're wondering whether your pushup game could be a real indicator of elite upper-body power, stick around because we're about to dive deep into this simple yet powerful bodyweight exercise. And trust me, by the end, you might rethink your daily workout routine—or even spark a debate in the comments.
Pushups stand out as an effortless yet highly dependable way to gauge your upper-body muscular stamina and power, according to Joshua Dillaha, MS, NSCA-CPT, TSAC-F, the founder and movement expert at Semper Fitness Training, LLC. What makes them even better? You don't need any fancy gear—just your own body—and you can tweak them to match your skill level with tons of variations. In this piece, Dillaha walks us through the numbers that, after turning 50, signal you've got top-tier strength in your upper half. It's not just about vanity; it's a reflection of how well your body handles everyday challenges.
'Pushups provide straightforward standards and work out a bunch of muscles at once, like your chest, shoulders, triceps, and even your core for stability,' Dillaha points out. 'For people over 50, they're not merely a workout; they're a sign of how functionally fit you are, how resilient you've become, and how gracefully you're managing the aging process.' Think about it for beginners: functional fitness means you can easily pick up grandkids, reach high shelves, or even recover from a slip without a hitch—pushups build that exact kind of real-world strength.
Unlike exercises on machines that might not mimic real life, pushups check your 'relative strength,' which is basically how well you can manage your own body weight. For folks over 50 who love the gym, keeping up this skill helps preserve muscle, stabilize your core, and protect your joints from wear and tear. 'Plus, it's a great predictor of the strength you need for daily tasks, such as getting up from the floor after playing with the pets or hauling in those heavy grocery bags without straining,' Dillaha adds. Picture this: every pushup you do is like practicing for life's little lifts and carries, making you more independent and less prone to injuries.
But here's where it gets controversial: Is this pushup standard fair for everyone, or does it overlook factors like genetics and past injuries? We'll get to that, but first, let's look at what counts as 'elite' for those 50 and up.
Dillaha notes that while guidelines can differ based on fitness groups, military standards, or police tests, we can pull reliable averages from various sources. Here's a friendly breakdown of the goals to shoot for, keeping in mind these are continuous reps without stopping:
For men in their 50s:
- Average: 15 to 20 pushups
- Above average: 25 to 30 pushups
- Elite status: more than 35 pushups in a row
For women in their 50s:
- Average: 10 to 15 pushups (whether modified or standard)
- Above average: more than 20 pushups
- Elite status: more than 25 continuous pushups
To put this in perspective, younger adults in their 20s and 30s typically hit elite levels around 45 to 55 for men and 30 to 40 for women, Dillaha explains. As we age, numbers naturally drop due to changes in our bodies, but nailing or nearing these targets after 50 shows you've got outstanding strength, staying power, and overall musculoskeletal wellness. It's inspiring, right? But don't worry if you're not there yet—progress is possible with consistent training.
And this is the part most people miss: Why caring about pushups could be your secret weapon against aging. Starting around 30, many of us face sarcopenia, which is the gradual loss of lean muscle mass, happening at 3% to 8% per decade. This accelerates after 50, especially hitting the fast-twitch fibers that fuel endurance and quick bursts of power—like pushing yourself up from the ground.
'Your pushup ability isn't just about upper-body strength; it also highlights your neuromuscular coordination, shoulder steadiness, and torso control,' Dillaha shares. 'Sticking with or boosting pushups fights back against these age-related dips, and it's closely linked to lower fall risks, stronger bones, and even better heart health.' For beginners, think of it as building a stronger foundation: regular pushups can help you maintain balance, reduce the chance of osteoporosis, and keep your cardiovascular system ticking smoothly, all while making daily movements feel easier. For example, imagine carrying a suitcase up stairs or gardening without huffing—pushups train those exact skills.
If you're looking for other simple strategies to shed fat, check out this guide on walking workouts to target belly fat.
Now, let's stir the pot a bit: Some experts argue that pushups might not be the ultimate test for everyone, especially if you have joint issues or prefer other exercises. Could there be better ways to measure strength, like pull-ups or weights? Or is the 'elite' bar set too high, potentially discouraging folks who are still making great gains? I'd love to hear your take—do you agree that pushups are a gold standard for over-50 fitness, or do you think we should rethink these benchmarks? Share your thoughts in the comments; let's discuss!
